Physicians Committee for Responsible Medicine (PCRM)

Recipe of the Week


  Recipes Classes Kickstart Donate Print This Recipe Email Facebook Twitter  
Recipe of the Week
 

Double-My-Gift

BREAKING NEWS: A group of fellow PCRM members have pledged to match donations, up to $600,000! Donate now through December 31 and have your gift matched dollar-for-dollar!

December 5, 2017

Lentil Artichoke Stew

This aromatic Middle Eastern dish is great served alone or over brown rice or pasta. Using fire-roasted tomatoes is not essential, but they will give the stew a delicious smoky flavor.

Makes 6 servings

Ingredients

1/4 cup vegetable broth
1/4 teaspoon salt
1/4 teaspoon crushed red pepper (optional)
3 to 4 tablespoons freshly squeezed lemon juice
1 1/2 cups quartered artichoke hearts (see Notes)
2 24-ounce cans chopped fire-roasted tomatoes, undrained, or 6 cups chopped fresh tomatoes plus 1 cup tomato juice
1 bay leaf
1 cup dry red lentils
2 cups water
1 teaspoon ground coriander
2 teaspoons ground cumin
2 large garlic cloves, minced or pressed
1 onion, chopped
1/4 teaspoon ground black pepper

Directions

Heat the broth in a large saucepan. Add the onion and stir over medium heat for about 5 minutes, until golden. Add the garlic, cumin, and coriander and cook for 2 minutes, stirring frequently. Add the water, lentils, and bay leaf and bring to a boil. Reduce the heat and add the tomatoes and their liquid, the artichoke hearts, lemon juice, and optional red pepper flakes. Simmer for about 20 minutes, or until the lentils are tender. Remove and discard the bay leaf. Season with salt and pepper to taste.

Stored in a covered container in the refrigerator, leftover Lentil Artichoke Stew will keep for up to 3 days.

Notes: Use one 15-ounce can of water-packed artichoke hearts, or one 9-ounce package of frozen artichoke hearts, thawed.

If red lentils are unavailable, green lentils can be substituted. However, because green lentils will not cook properly in acidic foods such as tomatoes and lemon juice, you will need to cook them in water or vegetable stock until tender prior to adding them to the stew.

Source: The Survivor's Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D., and Jennifer Reilly, R.D.

Per serving: Calories: 176; Fat: 1 g; Saturated Fat: 0.1 g; Calories from Fat: 4.9%; Cholesterol: 0 mg; Protein: 11.7 g; Carbohydrates: 34.3 g; Sugar: 7.5 g; Fiber: 10 g; Sodium: 560 mg; Calcium: 123 mg; Iron: 6.3 mg; Vitamin C: 28.6 mg; Beta-Carotene: 238 mcg; Vitamin E: 1.8 mg

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.

 
 

Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Suite 400
Washington, D.C. 20016

Facebook Twitter
YouTube
 

Contact: 202-686-2210 | info@pcrm.org | PCRM.org
View this message in a browser
 | Modify your preferences or unsubscribe | Update your e-mail address

 

 

This site does not provide medical or legal advice. This Web site is for informational purposes only.
Full Disclaimer | Privacy Policy

Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210 Email: pcrm@pcrm.org

]]